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    Home ยป Paleo

    Keto & Paleo Alfredo Sauce Recipe {Whole30 & Vegan}

    Published: Feb 14, 2020 Updated: Aug 29, 2020 By: Cassidy Stauffer May earn from affiliate links.

    Jump to Recipe Print Recipe

    This Keto & Paleo Fettuccine Alfredo recipe is not only rich, creamy, and delicious, but it's surprisingly easy to make! Plus, it can be made with either raw cashews or cauliflower and is also whole30, dairy-free, and vegan.keto Alfredo sauce in cast iron skillet

    I don't know anyone who doesn't love Fettuccine Alfredo - I think it's just in our DNA! There's something about the creamy sauce and pasta that's comforting and can't be resisted 🙂

    This Keto & Paleo Fettuccine Alfredo recipe is not only rich, creamy, and delicious, but it's surprisingly easy to make too. It consists of 3 parts, the noodles, the sauce, and the chicken (if using).

    Jump to:
    • The noodles
    • Dairy-free and vegan alfredo sauce
    • Low-carb and keto
    • Blackened chicken
    • Expert tips
    • ๐Ÿ“– Recipe
    • ๐Ÿ’ฌ Comments

    The noodles

    For the noodles there are 2 options:

    • Gluten-Free Fettuccine noodles
    • Zucchini noodles

    There are many high-quality fettuccine noodles on the market to choose from. Or if you prefer the zucchini noodles, just spiralize them into ribbons, "sweat" them of their extra moisture, and then saute them until they are tender.

    While the store-bought version works well for gluten-free and vegan, you'll want to use zucchini noodles if you're keto or paleo.

    Here is a step-by-step tutorial on How To Make Zucchini Noodles.pickup up zucchini noodles out a bowl with a fork

    Dairy-free and vegan alfredo sauce

    For the sauce, I use either raw cashews or steamed cauliflower as a base to make it thick and creamy.

    Then, I added non-dairy butter  (ghee or oil would also work), chicken broth, water, lemon juice, and some spices to make it rich and authentic tasting and blend it together. You can't tell at all that it's not packed with heavy cream and cups of butter!

    alfredo ingredients in jar of blender

    Low-carb and keto

    Even though the cashew version is low-carb, it might be a little high carb for keto. So if you're keto, you may want to choose the cauliflower option.

    I, personally, prefer the cashew version because it has a bit of a richer, creamier taste and texture - but the cauliflower option is good too! Especially if you're looking for a lower-carb option.

    Blackened chicken

    If you decide to make blackened chicken with your alfredo, here are the easy steps:

    First, you pound down the chicken so it's not too thick - you don't want the outside to burn and inside to not be cooked!

    chicken on cutting board with mallet

    Then mix together the Cajun spices and cover them (along with some oil) all over the chicken...

    seasoned chicken on cutting board

     and grill them over medium heat until done.

    grilled and sliced chicken on cutting board

    Then, allow the meat to rest a few minutes so it stays juicy and cut on the diagonal to be pretty.

    That's it! Just toss the sauce with the hot noodles, top with the blackened chicken, and garnish with parsley just to be fancy 🙂 Enjoy!

    overhead shot of keto and paleo alfredo

    Expert tips

    • Leftovers can be stored in the fridge for 2 to 3 days. Sauce may thicken when reheated, thin with some chicken broth or water if needed.
    • Be sure to use Raw, Unsalted Cashews. The roasted and salted variety will not produce the same results.
    • If you do not have a high-speed blender, soak the cashews in hot water for 30 minutes up to several hours. This will soften the cashews and allow for easier blending.
    • Even though the cashew version is low-carb, it might be a little high carb for keto. So if you're keto, you may want to choose the cauliflower option. I, personally, prefer the cashew version because it has a bit of richer, creamier taste and texture - but the cauliflower option is good too! Especially if you're looking for a lower-carb option.

    Looking for more Low-Carb Paleo Dinner ideas? Check these out!

    Chicken Piccata

    Beef And Broccoli

    Keto Chicken With Sun-Dried Tomato Cream Sauce

    Not dairy-free? You may also like this Healthy Alfredo Sauce Recipe!

    If you’ve tried this Keto & Paleo Fettuccine Alfredo Recipe or any other recipe on the blog please let me know in the comments below!

    Craving more? FOLLOW ME on Pinterest, Instagram, Facebook, YouTube, or E-Mail to see more delicious food and find out what I’ve been up to!

    ๐Ÿ“– Recipe

    keto Alfredo sauce in cast iron skillet

    Keto & Paleo Alfredo Sauce Recipe {Whole30 & Vegan}

    This Keto & Paleo Paleo Fettuccine Alfredo recipe is not only rich, creamy, and delicious, but it's surprisingly easy to make! Plus, it can be made with either raw cashews or cauliflower and is also whole30, dairy-free, and vegan.
    4.95 from 20 votes
    Print Pin SaveSaved!
    Add to Meal PlanGo to Collections
    Cuisine: Italian
    Prep Time: 30 minutes minutes
    Total Time: 30 minutes minutes
    Servings: 5 servings
    CALORIES :238kcal
    CARBS :10g
    FIBER :2g
    Author: Cassidy Stauffer

    Ingredients

    • 1 to 2 spiralized zucchini per person using the ribbon blade - see notes below

    Alfredo Sauce:

    • 1 cup Raw Cashews OR 1 Large Head Of Cauliflower
    • ½ cup Chicken Broth
    • ½ cup Water - If you have a high speed blender you can slightly reduce for a thicker sauce
    • 3 Tbsp. Non-Dairy Butter or Ghee - can also use avocado or olive oil, but I prefer the taste of butter or a butter substitute
    • 2 cloves Garlic - + more to taste
    • 1 tsp. Arrowroot or Starch of Choice - optional, recommend for cashew version
    • ½ tsp. Salt
    • ¾ tsp. Fresh Lemon Juice
    • ⅛ tsp. Black Pepper
    • Pinch of Onion Powder - + more to taste
    • 2 tablespoon Nutritional Yeast - optional but adds a "cheesy" taste

    Blackened Chicken (optional):

    • 1 ½ Lb. Boneless Skinless Chicken Breasts - (about 3)
    • 2 Tbsp. Olive Oil - or preferred oil, liquified
    • 1 tsp. Salt
    • ¾ tsp. Paprika
    • ½ tsp. Pepper
    • ¼ tsp. Chili Powder
    • ¼ tsp. Cumin
    • ¼ tsp. Onion Powder
    • ¼ tsp. Garlic Powder
    Prevent your screen from going dark

    Instructions

    Cashew Alfredo Sauce:

    • If not using a high-speed blender, place the cashews in a medium-sized bowl and cover with warm water for at least 30 minutes, set aside.
    • Drain and rinse the cashews.
    • Add the butter and garlic to a small saucepan and heat over low heat. Heat for several minutes, or until the garlic is soft and fragrant but not browned (browned or burnt garlic will taste bitter). Set aside.
    • Add the cashews, butter/garlic mixture, and all of the remaining sauce ingredients to a high-speed blender and blend until smooth. Taste and adjust ingredients as needed and toss with the hot noodles. Top with blackened chicken, if desired, and sprinkle on parsley just to be fancy ๐Ÿ™‚
      *Note- This sauce thickens like crazy when heated! I recommend tossing the sauce with the hot noodles to warm up instead of heating on the stove.

    Cauliflower Alfredo Sauce:

    • Add the butter and garlic to a large skillet or pan and heat over low heat. Heat for several minutes, or until the garlic is soft and fragrant but not browned (browned or burnt garlic will taste bitter). Set aside.
    • Bring 6 to 7 cups of water to a boil in a large pot. Add 1 head of chopped cauliflower and cook, covered, for 7 to 10 minutes, or until fork-tender. Do not drain.
    • Use a slotted spoon to remove the cauliflower pieces and place them in the jar of a blender. Then, add the butter/garlic mixture along with all the remaining sauce ingredients, using the reserved water. Blend until smooth.
    • If desired, transfer sauce back to the skillet you used for the butter and garlic and heat over medium-low heat until heated through.

    Blackened Chicken:

    • Cover the chicken with plastic wrap so chicken juices don't fly everywhere, and use the smooth side of a meat tenderizer to pound the chicken to no more than 1 inch thick.
    • Mix all of the spices in a small bowl.
    • Coat the chicken with oil, then rub the spice mixture on both sides of the chicken.
    • Heat 2 Tbsp. oil over medium-high heat in a large skillet. Once heated, add as much chicken as will comfortably fit and cook approximately 3 minutes per side, or until cooked through.
    • Allow chicken to rest for a minute or two, then cut diagonally.

    Add Your Own Notes

    Click here to add your own private notes.

    Video

    Notes

    • Be sure to check out my YouTube video of me and my hubby making this recipe! Here's the link: YouTube Alfredo Sauce Recipe
    • Nutrition information is for ยผ heaping cup of the cashew alfredo sauce. If using cauliflower alfredo sauce, the nutrition information is as follows: Calories: 124 Fat: 9 Protein: 4 Carbs: 8 Fiber: 3 Net Carbs: 5
    • Leftovers can be stored in the fridge for 2 to 3 days. The sauce will thicken when reheated, thin with some chicken broth or water as needed.
    • Be sure to use raw, unsalted cashews. The roasted and salted variety will not produce the same results. 
    • If you do not have a high-speed blender, soak the cashews in hot water for 30 minutes up to several hours. This will soften the cashews and allow for easier blending
    • Even though the cashew version is low-carb, it might be a little high carb for keto. So if you're keto, you may want to choose the cauliflower option. I, personally, prefer the cashew version because it has a bit of richer, creamier taste and texture - but the cauliflower option is good too! Especially if you're looking for a lower-carb option.
    • For the zucchini noodles, follow the instructions on How To Make Zucchini Noodles, using the ribbon blade.
    • Not dairy-free? Be sure to check out my Keto Alfredo Sauce Recipe made with heavy cream and cream cheese!

    Nutrition

    Serving: 0.25cup (heaping) | Calories: 238kcal | Carbohydrates: 10g | Protein: 6g | Fat: 20g | Saturated Fat: 8g | Cholesterol: 23mg | Sodium: 282mg | Potassium: 249mg | Fiber: 2g | Sugar: 2g | Vitamin C: 2mg | Calcium: 10mg | Iron: 2mg

    NET CARBS = Total Carbs - Fiber - Allulose - Xylitol

    Nutritional information is approximate and may vary. Sugar alcohols, xylitol, and allulose are included in the total carbs and fiber.

    Looking for more information on the keto diet? Check out my

    Keto Resources
    Did You Try This Recipe?Mention @CassidysCraveableCreations so I can take a look!

    the Alfredo sauce was adapted from  The Spunky Coconut's recipe.

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    Cassidy is a certified keto and intermittent fasting health coach and a mom of two teenagers, one of whom has autism and epilepsy. For the well-being of her family, she serves up easy, kid-approved recipes that are gluten-free and keto with many dairy-free and paleo options. She's passionate about creating healthy, allergy-friendly food that's just as good as the original!

    Read Moreโ€ฆ

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      Recipe Rating




    1. Pasta lover says

      December 14, 2022 at 3:08 am

      5 stars
      I thought Iโ€™d never have โ€œFettuccini Alfredoโ€ again!!! Me and my partner eat paleo. We made spaghetti squash for noodles, cooked the chicken in the air fryer and served it with sautรฉed mushrooms and onions. Sooooo good! Thank you so much for this recipe. I also did 1/2 cauli and 1/2 cashews and it turned out great.

      Reply
      • Cassidy says

        December 14, 2022 at 2:57 pm

        Oh YAAAYY! Thank you, I'm so happy you and your partner liked it so much ๐Ÿ˜€

        XO,
        Cassidy

        Reply
    2. Donna says

      April 10, 2022 at 6:45 pm

      5 stars
      Love this recipe. I actually used both cauliflower and cashews and just increased the liquid and seasonings a little and it turned out great.

      Reply
      • Cassidy Stauffer says

        April 11, 2022 at 1:39 pm

        Thank you, I'm so happy you liked it ๐Ÿ˜ ...I'll have to try it with both cauliflower and cashews next time!!

        XO,
        Cassidy

        Reply
    3. Rachel says

      September 07, 2021 at 3:05 pm

      Hi Cassidy,

      Can I make the sauce in advance and freeze it?

      Thanks,
      Rachel

      Reply
      • Cassidy Stauffer says

        September 08, 2021 at 12:40 pm

        Hi Rachel!

        I have never tried freezing it, but a quick google search said that cashew sauces and cauliflower-based sauces can be frozen then thawed in the fridge overnight when ready to be used! However, you may need to run the cashew version through the blender again after freezing. Since I have never tried it myself, though, I can't guarantee the results. If you do freeze it, please come back and let me know what you thought!

        XO,
        Cassidy

        Reply
    4. Andrea says

      December 31, 2020 at 12:36 am

      5 stars
      Made this a couple of weeks ago for our meal prep. Instead of zoodles, I used broccoli for me and chickpea pasta for my husband. I also just seasoned the chicken with salt and pepper. I very rarely leave comments on these websites, but WOW. This was one of the best Alfredo sauces Iโ€™ve ever had. I made it with cashews, but next time Iโ€™m going to try with cauliflower. It was soooo good. Keeping this recipe to make again soon!

      Reply
      • Cassidy Stauffer says

        December 31, 2020 at 1:41 pm

        Thank you, Andrea I'm SO excited you liked it!!!!

        XO,
        Cassidy

        Reply
    5. Kai says

      November 28, 2020 at 1:49 am

      4 stars
      Great recipe. Deducting a star solely because I thought it needed more salt, but I do like salty things so that may just be my personal preference. Added some fresh parsley for garnish! We all gobbled it up. Thanks!

      Reply
      • Cassidy Stauffer says

        November 28, 2020 at 1:45 pm

        Thanks Kai!! I'm so glad you liked it ๐Ÿ™‚

        -Cassidy

        Reply
    6. Veronica says

      September 02, 2020 at 1:10 am

      5 stars
      I made this for dinner today. It was wonderful! Even my hubby loved it. He had two servings. Thank you!

      Reply
    7. Sarah Reed says

      August 06, 2020 at 11:55 pm

      5 stars
      Holy cheesy this is a life changing recipe! So fast and easy and SOOO good. I made the cauliflower sauce using yellow cauliflower, avocado oil, and a little fresh onion sautรฉed with the garlic to sub for the onion powder. My family hovered over the blender with a spoon to finish off all remains. Will definitely be adding to our DF arsenal of regular recipes. Life changing! THANK YOU!!!!!

      Reply
      • Cassidy Stauffer says

        August 07, 2020 at 1:28 pm

        Oh my goodness, THANK YOU Sarah!!! I'm so happy you liked it ๐Ÿ˜ Next time I'll have to try it with sauteed onion - thanks for the tip!

        -Cassidy

        Reply
    8. Jenna says

      May 10, 2020 at 4:07 pm

      5 stars
      I had originally bought the Primal Kitchen Alfredo Sauce that was dairy free/whole 30. It was so disappointing. I felt that I was never going to have the delicious taste of an Alfredo dish again UNTIL THIS RECIPE CAME ALONG!!! This recipe has revolutionized my thinking and given me hope. It was so simple and yet so delicious. I also added some vegan mozzarella bits because right now I am really missing cheese but the sauce did not need it. Thank you so much for sharing this amazing recipe.

      Reply
      • Cassidy Stauffer says

        May 10, 2020 at 11:28 pm

        Oh YAY Jenna, thank you!!! I haven't tried the Primal Kitchen Alfredo Sauce, but I've tried a lot of other dairy-free products and they never taste right. I always tend to prefer homemade dairy-free recipes over store-bought.

        I'm so happy you liked it, thanks for taking the time to let me know ๐Ÿ™‚

        -Cassidy

        Reply
    9. Catherine Morris says

      January 15, 2019 at 12:29 am

      I made this, and could not believe how creamy the sauce was. I made regular fettuccine for our children, and I honestly preferred this,. I will definitely plan to serve this again!

      Reply
      • Cassidy says

        January 15, 2019 at 2:03 am

        Thank you, I'm so excited you liked it!!!

        -Cassidy

        Reply
    10. TL says

      January 12, 2017 at 12:06 am

      5 stars
      I decided to try this for my husband's birthday. Prior to finding out he has celiac 7 years ago, he loved Olive Garden's fettuccine alfredo. He is also allergic to dairy. I was skeptical with having three non-allergy boys (ages 11, 8 and 5). The 8 year old is VERY picky. I had a backup plan of wings to throw in, but this was AMAZING! All my boys loved it and my husband can't say enough how it was the best present he received. It is a keeper. In fact he asked me 3 times if I had written it down.

      Reply
      • Cassidy says

        January 12, 2017 at 2:34 pm

        Oh YAY TL!!! I'm so happy you and your family liked it so much!!!! Thanks for taking the time to let me know ๐Ÿ™‚

        XO,
        Cassidy

        Reply
    11. Katrena says

      March 05, 2015 at 12:32 pm

      Wow! My tummy smiles just reading this recipe ๐Ÿ™‚ What changes would you make in the recipe if you substituted cashew milk instead of raw cashews? Thanks in advance for your reply and this great recipe!

      Reply
      • Cassidy says

        March 05, 2015 at 9:46 pm

        Hi Katrena, since I haven't tried it I can't say for sure but... make sure to use unsweetened cashew milk. Also, the cashew milk won't be as thick so you might need to put the mixture on the stove and add some tapioca (arrowroot will make it slimy) mixed with water when it's heated to thicken it. Let me know how it turns out!!!!

        -Cassidy

        Reply
        • Katrena says

          March 05, 2015 at 11:50 pm

          Made this for dinner tonight...wonderful, wonderful! I substituted 1 cup cashew milk (unsweetened) instead of 1 cup raw cashews. Also, I used 1 tsp organic corn starch for my starch of choice and it thickened wonderfully. I used Annie Chun's Pad Thai Rice Noodles (gluten free). They were very tasty, and they cook in 5 minutes. I will be trying the zucchini noodles next time! Also, I eliminated all salt that was called for in the recipe, as most new recipes are too salty for my tastebuds...wrong! I added it all back in...perfect amount of salt listed in your ingredients...thanks so much for a gluten-free, dairy-free recipe! Can't wait to check out your others ๐Ÿ™‚

        • Katrena says

          March 06, 2015 at 12:32 am

          5 stars
          Made this for dinner tonight...wonderful, wonderful! Great tasting and super quick dinner when made with rice noodles! I substituted 1 cup cashew milk (unsweetened) instead of 1 cup raw cashews. Also, I used 1 tsp organic corn starch for my starch of choice and it thickened wonderfully. I used Annie Chun's Pad Thai Rice Noodles (gluten free) as I already had these in my pantry. They were very tasty, and they cook in 5 minutes. I will be trying the zucchini noodles next time! Also, I eliminated all salt that was called for in the recipe, as most new recipes are too salty for my tastebuds...wrong! I added it all back in...perfect amount of salt listed in your ingredients...Also, I added chives for garnish....again, thanks so much for a great gluten-free, dairy-free recipe! Can't wait to check out your others ๐Ÿ™‚

        • Cassidy says

          March 06, 2015 at 1:54 pm

          YAY!!!! I'm so happy you liked it and the cashew milk worked!!!!! Thanks for the feedback ๐Ÿ™‚ ๐Ÿ™‚

          XO,
          Cassidy

    12. Stacy says

      January 10, 2015 at 7:28 pm

      Dying to try this!! I love fettuccine Alfredo but am sensitive to dairy.

      Reply
    13. Kim says

      September 23, 2014 at 9:14 pm

      Cassidy,
      I love this recipe, especially the sauce. Tonight I am serving the sauce with spaghetti squash and left over roast chicken. Very easy healthy dinner!

      Reply
      • Cassidy says

        September 24, 2014 at 12:39 pm

        I'm glad you like this Kim - I'll have to try it with spaghetti squash! Thanks for taking the time to comment ๐Ÿ™‚

        -Cassidy

        Reply
    14. Aliyanna says

      June 24, 2014 at 4:07 pm

      I was wondering if there is a non nut sub for the cashews...my kids have terrible nut allergies...including soy and peanuts.
      tia

      Reply
      • Cassidy says

        June 25, 2014 at 9:01 pm

        Hi Aliyanna!

        I'm sorry to hear about your kids nut allergies ๐Ÿ™ I don't have a nut free substitution for this recipe, but I've seen a lot of recipes lately for dairy free alfredo sauces using cauliflower as a base. I haven't tried it yet but some of the recipes look good. You could probably just google 'dairy free alfredo sauce using cauliflower' and find a good recipe ๐Ÿ™‚ I hope this helps!

        -Cassidy

        Reply
    15. Megan | Allergy Free Alaska says

      June 23, 2014 at 6:17 pm

      Goodness me....... wow!! That looks amazing, Cassidy! Like the real deal! Thanks for sharing it on Gluten Free & DIY Tuesday - I'm featuring it this week!
      Hugs,
      Megan

      Reply
    16. Tessa@TessaDomesticDiva says

      June 23, 2014 at 2:35 am

      looks great Cass, featuring it this week!

      Reply
      • Cassidy says

        June 23, 2014 at 2:02 pm

        Aw, thanks Tessa ๐Ÿ™‚

        xo,
        Cassidy

        Reply
    17. Shirley @ gfe & All Gluten-Free Desserts says

      June 22, 2014 at 3:53 pm

      Oh, Cassidy, this recipe looks beyond incredible! I agree on everyone loving Fettucine Alfredo. I sure do! Love the zucchini noodle option, too. And the blackened chicken. I could go on. ๐Ÿ˜‰ Just shared on Facebook. ๐Ÿ™‚

      xo,
      Shirley

      Reply
      • Cassidy says

        June 23, 2014 at 2:01 pm

        Thanks so much for sharing Shirley ๐Ÿ™‚

        Love,
        Cassidy

        Reply
    18. Erica M says

      June 19, 2014 at 2:03 pm

      Wow! I made this last night for my family and they went bonkers. My son and I are GFCF, and my daughter has 7 severe food allergies, so finding a recipe for a classic dish like this was heaven-sent. The sauce was SO good. I followed the recipe almost exactly except I added about 2 more tbsp of chicken broth so the sauce wasn't too thick (my vitamin blender heated it up and it was barely pourable). I can't wait for the next recipe you share so I can wow my family again!

      Reply
      • Cassidy says

        June 20, 2014 at 3:28 am

        Thanks for the nice comment Erica, I'm SO happy you and your family liked it ๐Ÿ™‚

        -Cassidy

        Reply

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    Hi, I'm Cassidy! I'm a certified keto and intermittent fasting coach and am a mom of two teenagers, one of whom has autism and epilepsy. For the well-being of my family, I serve up easy, kid-approved recipes that are gluten-free and keto with many dairy-free and paleo options. I'm passionate about creating healthy, allergy-friendly food that's just as good as the original!

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